Another new journal, take a look.

[Andyyyy]

New to the forum so i thought id get this up and running so people can see how i train how much i lift and other points, all criticism and any advice is welcome, so feel free to post what ever you think.
Ill start this day by day, my training split is 2 on 1 off 2 on. This has just been started this week as i was on a five on 2 off for 4 weeks there. alot of my first exercise's are 5x5 and i will be changing this to 3x3 next week. uping the weight to the point where i can only complete 3 sets of 3 reps on that weight. Any way i get some figures down. The weight x number is the the amounts of set preformed with that weight.

Weight 82.5 Kg
Height 5,10

Day 1 Chest/Tri/Abbs..... Sets/ Reps/ Weight Kg
Bench Press..... 5/ 5/ 95, 92.5, 90x3
Incline Dumbell Press..... 3/ 8/ 37.5, 35x2
Decline Flys..... 3/ 8/ 17.5x3

Tri extensions..... 4/ 12/ 35x4
Close Grip Press..... 2/ 8-F/ 70x2

Weighted situps..... 3/ F/ 15

Day 2 Back/Bi's..... Sets/ Reps/ Weight Kg
Wide arm pullups..... 5/ 5/ 20, 15x3, 10
Dead Lift..... 5/ 8/ 60, 110, 140, 160, 170
Close lat pull down..... 3/ 6-12/ 70, 80, 90
Chin Up..... 2/ F/ 10x2

As you can see i dont much on arm concintration in these routines. I feel when am doing alot of the exercises my arms are getting a good work out as it is and dont want to over do them. that'll changes in 3 weeks once this routine is finished.

[- DJT -]

No leg work? Or am I being blind / stupid

Good luck with the log, I keep thinking I might start one one of these days ha

Btw, it might be worth putting your stats (height / weight) in the first post as a reference

[Andyyyy]

lol no mate just getting my records for the week.

Day 4 Shoulders/Traps/Abbs.....Sets/Reps/Weight
Shoulder Press.....5/5/50,60x2,55x2
Shrugs.....4/10/100,110,120,130
Front Raise.....3/10/15
Curl Press.....3/6/27.5,25x2

Weighted Situps.....3/F/20
Knee Raises.....2/F/10

Day 5 Legs.....Sets/Reps/Weight
Barbell Squats.....5/8/60,90,110,120,130
Leg Press....3/6-4/70,120,160
SUPERSET
Leg Extensions
Leg Curls.....2/F/Unknown

The leg curl and leg ext machines did not have the weight numbers printed on them. I havent really done my legs in the past, only started them 2 months ago, as i just did a lot of running or cycling. But hey we all learn as we go on lol.

[comanight2]

Quote

But hey we all learn as we go on lol.

Ain't it the truth same boat as me

good squats man keep it up!

[Andyyyy]

Wk1 3x3 I will be doing this routine for 3 wks with a few tweaks here and there.Only completed 3 exercises on chest as i was burnt out. next time i weigh myself will be at the end of it so hope to see some extra weight put on, while keeping a low BF%.
Day 1 Chest/Tri/Abbs.....Sets/Reps/Weight
Flat Dumbell Press.....3/3/40
Incline Flys.....3/8/20
Decline Press.....4/6 -10/70,75x2,80

Tri Ext.....3/10/50
Weighted Dips.....3/10/20,15x2

Weighted Situps.....3/F/20

[lowviz]

good luck with this andy, definitely interested in how it pans out. What are your main goals with the training?

[Andyyyy]

Cheers lowviz. Am just trying to build muscle and strenght, one of those lads who find it hard to put on weight, but am slowly getting there. was doing the 5x5 for 5 wks there now onto the 3x3 for 3 wks. doing it like this feels like am getting a great workout everytime and the pumps awsome. trying to get to 90Kg at 82.5 now so it will take a while to creap on but its all good weight.

[Andyyyy]

Day 2 3x3
Back/Bi's.....Sets/Reps/Weight
Weighted Pullups.....3/3-5/25
Dead Lift..... 6/5-8/60,110,140,160,170,175
wide Grip Lat Pulldowns.....3/8/70,80,90
Close Grip Row.....3/6-10/80,90,100

Ez Bar Curl.....3/5/40

Day 4 Shoulders/Abbs
Clean & Press.....3/3/60x2,70
Dumbell Seated shoulder Press.....4/5-8/27.5x2.25x2
Front Raise Lateral Raise super set.....2/8-10/17.5,15
Shrugs..... 5/8-10/60,100,120,140,150

Weighted Situps.....3/F/20
Leg Raises.....2/F/0

[Tox]

some good numbers there alread mate. Rows and Deads especially. Back looks very strong.

[Andyyyy]

Day 5 Legs.....Sets/\\reps/\weight
Squatt.....5/8-10/60,100,120,140,150
Leg Press.....4/5-F/60,100,140,60
Leg Extension
Leg Curl Super set.....3/F/unknown
Cave raise.....3/F/Light

I havent really done legs much and squatts are pritty new to me. all my training in the past for legs was running weighted runs, heavy tabbing and such, so at the minute am just seeing what my strengh is. my form is improving and my weight is getting heavier, when i get to the heavy weight i will complete the set until my form starts to show abit of degrade then bin it.